Endocrinologists Share 5 Habits to Break for Healthier Blood Sugar

From eatingwell.com

Plus, some everyday habits endocrinologists recommend instead 

KEY POINTS

• Frequent dips and spikes in blood sugar can increase risk of prediabetes and type 2 diabetes.
• Endocrinologists shared five habits they wish you'd stop doing for healthier blood sugar levels.
• Focus on eating more fibre, managing stress and exercising regularly to support blood sugar.

After enjoying something sweet, you may notice a quick burst of energy followed by an afternoon slump. That’s because—similar to a roller coaster—blood sugar levels naturally rise and fall throughout the day. While these fluctuations are normal, frequent highs and lows over time aren’t ideal for long-term health, as they can increase the risk of conditions like prediabetes and type 2 diabetes.

As endocrinologist Jennifer Cheng, D.O., explains, “There are millions of undiagnosed, diabetic and prediabetic people in the U.S. There are significant complications when people develop diabetes that can be potentially preventable.”

So, how can we keep blood sugar levels in a healthy range? We asked endocrinologists which habits to stop for healthier blood sugar, and they shared five. 

                                                                                               Credit: Getty Images. EatingWell Design

1. Drinking Sugary Drinks

From soda to sports drinks to sweetened coffee, tea, cocktails and mocktails, there are many ways to gulp down sugar—often without realizing just how much is in your go-to beverage. Yet sugar-sweetened beverages are the leading source of added sugar in Americans’ diets.

The issue with these drinks is that, unlike solid foods, they don’t contain fibre, protein or fat, so the sugar is absorbed quickly. “This can lead to sharp rises in blood sugar and insulin levels,” says Sowjanya Naha, M.D. “Research shows that regular intake of sugar-sweetened beverages, and even fruit juice in large amounts, is linked with a higher risk of developing type 2 diabetes.”

Beyond that, these beverages don’t offer much nutritional value. So what’s a better option? Dietitians recommend water, seltzers or sparkling water, or unsweetened flavoured beverages like herbal tea or infused water. 

2. Staying Sedentary All Day

Whether we’re at our desks trying to crank out work before a deadline, in meetings, in the car or on the couch, one habit worth breaking for better blood sugar control is sitting for long periods of time. 

“Sitting for long periods reduces the body’s sensitivity to insulin, making it harder to control blood sugar. Even small increases in daily movement—such as walking more often—can improve how the body regulates glucose,” says Naha.

Physical activity helps the body increase glucose uptake by the muscles, effectively lowering circulating blood sugar even without additional insulin, explains Cheng. A simple strategy: Set an alarm to get up each hour, and make it a habit to move after meals. Research suggests that even a short walk after eating can help lower blood sugar.

“Walking, even for 15 minutes after eating, can help sensitize your body’s response to insulin,” explains Anastasios Manessis, M.D. If you’re glued to your desk or couch throughout the day, try quick bursts of movement like body-weight squats, lunges or jumping jacks for 30-second intervals.

3. Relying on Refined Carbohydrates

A common knee-jerk reaction to improving blood sugar is to cut carbs entirely—but endocrinologists say not so fast. The type and amount of carbohydrates matter most. 

Carbs worth limiting are those low in fibre, such as sugary cereals, baked goods and snack foods like pretzels and chips. Experts say regularly relying on these foods can lead to more significant blood sugar swings. “Research using continuous glucose monitors suggests that diets higher in these types of carbohydrates tend to cause larger swings in blood sugar throughout the day. These ups and downs may place more strain on metabolic health over time,” shares Naha.

So what should you choose instead? “Whole carbs like fruits, vegetables and whole grains are not only good for your blood sugar, but your overall health,” says Manessis. “These nutrients are high in vitamins, minerals and fiber, which can help support heart health, brain health, weight management and so much more.”

And don’t be too quick to cut fruit. “Whole fruit is bound in fibre and nutrients which can support a healthy blood sugar response,” Manessis adds. In fact, research has found that people who consume moderate amounts of whole fruit tend to have better insulin function and a lower risk of diabetes, showing an inverse relationship between fruit intake and diabetes risk.

For a steadier blood sugar response, pair fruit with a source of protein or healthy fat, such as a handful of nuts or seeds, or Greek yogurt or cottage cheese. 

4. Getting Poor Sleep

Another habit worth breaking: not getting enough quality sleep. 

“Poor or inconsistent sleep can raise blood sugar levels and make it harder to maintain control. Research shows that sleep restriction and circadian disruption can impair glucose metabolism and increase insulin resistance,” says Naha.

Lack of sleep may also affect stress hormones because when you’re not getting enough sleep, cortisol levels can rise, explains Cheng. “This causes more insulin resistance and higher sugars in the blood. Chronic high stress or cortisol levels may increase risk of diabetes and high blood pressure, leading to more disease.”

On top of that, poor sleep may leave us reaching for more carb-rich foods throughout the day to keep energy levels up, points out Manessis. Research suggests that even two nights of poor sleep may increase hunger hormones and lower appetite-suppressing hormones.

So how can you improve your sleep? Aim to maintain a consistent sleep and wake schedule, target seven to nine hours of sleep each night and limit caffeine and screen time before bed to support healthier glucose regulation, says Naha.

5. Skipping Meals or Eating at Irregular Times

Keeping consistent meal times and avoiding regularly skipping meals may help support healthy blood sugar levels.  

“Eating at irregular times or late at night can interfere with the body’s natural rhythms for processing glucose. Studies show that when eating is out of sync with these rhythms, the body handles sugar less effectively, leading to higher and more variable blood sugar levels,” says Naha.

Skipping meals may have a similar effect—including skipping breakfast. “Our bodies love consistency and regularity, so starting the day off with a strong, protein-rich breakfast can be helpful to stabilize our blood sugars and set the tone for the day,” explains Manessis. 

Try eating around the same times each day when possible. And if you find yourself consistently skipping meals like breakfast, consider prepping something the night before—such as overnight oats or breakfast burritos—so you always have an easy option ready to go. 

Other Tips for Healthy Blood Sugar Levels

When it comes to maintaining healthy blood sugar levels, endocrinologists shared these additional tips:

• Pair protein and fat with carbohydrates. Pairing carbs with a source of protein or healthy fat may help support healthier blood sugar levels. Try adding nut butter to a waffle, or pair fruit with cottage cheese.
• Eat more fibre. Dietary fibre is essential for slowing the absorption of glucose, which significantly stabilizes sugar levels, says Cheng. Aim to include fiber-rich foods at meals and snacks, such as veggies, fruits, beans, nuts, lentils, seeds and whole grains.
• Manage stress. “Ongoing stress has been associated with greater variability in glucose levels and increased metabolic risk,” says Naha. Incorporating stress-relief practices—whether a few minutes of mindfulness, deep breathing or yoga—may help support overall blood sugar regulation.
• Stay hydrated. “Proper fluid intake assists your kidneys in filtering excess glucose from the bloodstream via urination,” says Cheng. Keep a water bottle nearby or set reminders throughout the day to help make hydration a habit.
• Exercise regularly. Physical activity can improve insulin sensitivity and support healthy blood sugar levels even after exercise. Find movement you enjoy—whether it’s walking, jogging, swimming, cycling, hiking or taking a fitness class—to make consistency easier.

Our Expert Take

For healthier blood sugar levels, endocrinologists recommend moving away from habits like drinking sugary drinks, staying sedentary all day, eating only refined carbs, getting poor sleep and skipping meals. Instead, focus on supportive habits such as pairing protein and fat with carbohydrates, eating more fibre-rich foods, managing stress, staying hydrated and exercising regularly. “Blood sugar control is shaped by patterns over time rather than single decisions. Even small daily habits can have a meaningful impact when practiced consistently,” says Naha.

https://www.eatingwell.com/stop-doing-these-things-for-healthier-blood-sugar-12006080

3 Weekend Habits That Are Quietly Increasing Your Diabetes Risk

From eatingwell.com

It’s important to prioritize your health on weekends, too 

KEY POINTS

• Unhealthy weekend habits can make it harder to maintain healthy routines.
• Poor sleep, excess alcohol and overeating can negatively affect blood sugar regulation.
• Managing blood sugar through a healthy lifestyle may help lower diabetes risk.

Having a glass of wine over a shared meal with family or friends, staying up late to watch a sporting event or binge-watching a TV series with a bowl of chips on a rainy day are weekend activities you might engage in from time to time. These one-off scenarios can bring joy and are often harmless. But what happens if you take them to the extreme every weekend?

Weekend habits such as these can increase your risk of type 2 diabetes, a metabolic disease that affects the way your body processes and uses glucose, or sugar. It’s estimated that about 40 million people in the United States are living with diabetes, including 29 million who have been diagnosed and 11 million who are undiagnosed.

Lifestyle plays a significant role in the prevention and treatment of type 2 diabetes. Your dietary patterns, physical activity and sleep habits can all impact your risk.

“Consistency matters over perfection,” shares Kaitlin Hippley, M.Ed., RDN, LD, CDCES. “While less-structured weekend habits don’t ‘undo’ healthy habits from the week, repeated patterns can make it harder for the body to maintain stable blood sugar.”

Read on to learn more from diabetes experts about the three weekend habits that can sneakily increase diabetes risk, along with lifestyle changes that can help you reduce your risk.  

                                                         Credit:  Design elements: Getty Images. EatingWell design

1. Not Getting Enough Sleep

All three experts agree: Your weekend sleep habits matter, and consistently skimping on rest can raise your risk of developing diabetes over time. 

“Not getting enough sleep on the weekends can negatively affect your blood sugar regulation,” says Hippley. “Sleep restriction and irregular sleep patterns may increase cortisol levels, disrupt hunger and fullness hormones and increase insulin resistance.”

When your cells are resistant to the insulin your body produces, sugar remains in the bloodstream instead of being transported into cells to be used for energy. Over time, blood sugar levels rise, increasing the risk of prediabetes and type 2 diabetes.

“Even a few nights of poor sleep can decrease insulin sensitivity and increase cravings for high-calorie, high-sugar foods,” says Vandana Sheth, RDN, CDCES, FAND. Combined with poor sleep, regularly overeating high-calorie foods can contribute to weight gain, a risk factor for developing diabetes.

2. Excess Alcohol Intake

Binge drinking (defined as four drinks for women or five drinks for men in one sitting) on weekends is a harmful habit and carries multiple health risks. Compared with not drinking at all, both occasional binge drinking and frequent binge drinking have been linked to a higher risk of type 2 diabetes and high blood pressure. Alcohol can damage the liver and increase inflammation, which can negatively affect blood sugar regulation.

Additionally, drinking multiple drinks over the course of a weekend can lead to excess calorie intake, especially paired with late-night eating. “Alcohol intake can disrupt sleep, affect appetite regulation and may lead to poor food choices,” says Sheth.

While letting loose and enjoying an occasional drink isn’t likely to derail your health, try to reserve alcohol for special occasions and limit how many drinks you have in one sitting. Sheth recommends setting a weekend drink limit and drinking a glass of water between alcoholic beverages to help slow down alcohol consumption.

3. Overindulging in Foods High in Sugar & Fat

After a long workweek, dining out can feel like a welcome break from cooking and clean-up. But turning it into a routine habit may influence your risk of developing type 2 diabetes. 

“Frequently overindulging in highly processed foods and added sugars on the weekends may make blood sugar management more challenging over time,” says Hippley.

Portion sizes play a role, too. “Oversized portions high in refined carbohydrates, sodium, added sugars and saturated fat can negatively impact blood sugar and heart health over time,” says Sheth.

If you dine out often, consider choosing smaller portions of fibre-rich carbohydrates (e.g., whole grains, legumes, starchy vegetables like potatoes), lean proteins (e.g., fish, tofu, beans, chicken, turkey, lean beef) and healthy fats (e.g., avocado, nuts, olive oil) for balanced nutrition without sacrificing enjoyment.

Alternatively, try sharing meals if portions are large, or take half of your meal home for leftovers.

Tips for Lowering Risk

Your lifestyle can play a vital role in reducing your risk of diabetes. Hippley recommends small, consistent changes, as they are often more effective than extreme short-term approaches. Here are some tips for lowering your risk:

• Stay Active. Movement is important for heart and metabolic health, so try to be active on weekends. “Some movement is better than none. At the very least, go for a 5– to 10-minute walk after meals for better blood sugar regulation,” says Sheri Gaw, RDN, CDCES.
• Prioritize Sleep. “Aim to stay consistent with your sleep pattern throughout the week. Just small adjustments in your sleeping routine like winding down 15 to 30 minutes earlier each night can help,” says Gaw.
• Eat Balanced Meals. Gaw also recommends prioritizing vegetables at all meals, including on weekends. “Balance greasy indulgent foods with something healthful like a salad or piece of fruit,” she says. On most days, aim to eat a balanced, minimally processed diet that includes lean protein, fibre-rich carbohydrates, colourful fruits and vegetables and healthy fats.
• Reduce Added Sugar. It’s best to keep added sugars to a minimum on most days. Reduce your intake of sugary foods and beverages such as sweetened drinks, cookies, cakes, candy, ice cream, table sugar and syrups. Doing so can support blood sugar management and prevent excess calorie intake that may contribute to weight gain.

Our Expert Take

It’s common to indulge a bit on weekends, but overdoing it regularly can increase your risk of diabetes over time.

“I frequently see clients who are very structured and disciplined during the week and then swing to a very inconsistent weekend schedule, which can make it harder to support long-term metabolic health,” shares Sheth. 

This doesn’t mean you can’t enjoy yourself every now and then, but try to centre most weekends around healthy habits, such as prioritizing vegetables, going for walks and drinking alcohol in moderation. These simple changes can make a meaningful difference in reducing your risk of diabetes.

https://www.eatingwell.com/weekend-habits-that-are-quietly-increasing-your-diabetes-risk-11999644

Drug that delays onset of type 1 diabetes approved in England and Wales

From theguardian.com

Availability of teplizumab on the NHS – which postpones early stages of disease for up to three years – described as an ‘incredible moment’

The world’s first drug to delay the onset of type 1 diabetes is to be made available on the NHS in England and Wales, in the biggest breakthrough in tackling the disease for more than a century.

Millions of people have type 1 diabetes worldwide, which typically emerges during childhood or adolescence, and occurs when the pancreas makes little or no insulin. Insulin is a hormone the body uses to allow glucose to enter cells to produce energy.

The immunotherapy, teplizumab, does not cure type 1 diabetes, but postpones its onset for as long as three years, according to the National Institute for Health and Care Excellence (Nice), which gave the drug the green light on Tuesday.

Its arrival marks a huge step forward. The therapy gives those deemed at high risk of symptomatic type 1 (stage 3) diabetes the chance to delay its onset for the first time in the history of the disease.

By delaying the onset, people will benefit from years of extra time before facing the heavy demands of lifelong diabetes management. Children and teenagers in particular will have more time to reach key developmental milestones before that point.

Nice approved the drug for use in adults and children aged eight and above with early, pre-symptomatic type 1 diabetes (stage 2), enabling them to live more normal lives for longer.

The only other treatment for the disease – insulin – was discovered 105 years ago and does not alter the course of the disease. It simply replaces what patients are missing.

“Today’s landmark approval of teplizumab marks the start of a new age of type 1 diabetes treatment,” said Dr Elizabeth Robertson, director of research at the charity Diabetes UK. “For the first time in 100 years, we are moving beyond insulin, with a medicine that targets the root cause of the condition.

“This is an extraordinary moment for celebration in the type 1 diabetes community, and represents a shift towards a future where type 1 diabetes can be prevented altogether.”

"For the first time in 100 years, we are moving beyond insulin," the Diabetes UK charity said. Photograph: Jeff Moore/PA

Teplizumab, also known as tzield and made by Sanofi, will offer those in the early stages of type 1 diabetes years “free from the relentless demands” of managing the condition with insulin, as well as valuable time to prepare, Robertson said.

“Detecting type 1 diabetes early, before symptoms appear, is key to unlocking these benefits and our focus now is ensuring fair and equitable access for everyone who is eligible.”

Teplizumab trains the immune system to stop attacking pancreatic cells. It is given through a drip into a vein once a day – which takes about 30 minutes – for 14 days in a row.

The dose starts low and gradually increases. Once the 14-day course is complete, that is the end of the treatment.

Karen Addington, chief executive of the diabetes charity Breakthrough T1D, said the drug’s approval marked an “incredible moment” for the type 1 community. “For the first time, we have an immunotherapy that can delay the onset of symptomatic type 1 diabetes.

“If it were your child or someone you love, you would want to do everything possible to give them more years without the daily burden of managing this relentless condition. We now have a treatment that can help make that possible.”

Sanofi has agreed a commercial arrangement with NHS England, the Guardian understands, meaning teplizumab will be available to the NHS at a confidential discounted price.

Helen Knight, director of medicines evaluation at Nice, said the decision to approve the drug was rigorous, transparent and based on the best available evidence, striking a balance between clinical benefit and value for taxpayers.

“This is a genuinely exciting recommendation. For the first time, we have a treatment that can give people diagnosed at an early stage of type 1 diabetes precious extra time before they need to manage the full demands of the condition.”

https://www.theguardian.com/society/2026/jun/23/drug-that-delays-onset-of-type-1-diabetes-approved-in-england-and-wales

New Diabetes Risk Factor Clinicians Are Paying Attention To: Loneliness

From diabetesincontrol.com

When most people think about diabetes risk factors, they picture blood sugar levels, diet, exercise habits, or genetics. However, researchers and clinicians are increasingly focusing on another factor that may have a profound impact on health outcomes: loneliness. The connection between loneliness and diabetes is gaining attention as evidence continues to show that social isolation can influence disease management, healthcare utilization, and overall well-being.

For people living with diabetes, social support often plays a critical role in maintaining healthy behaviours. Yet millions of adults report feeling lonely or socially disconnected. As a result, healthcare professionals are beginning to recognize loneliness as more than a social issue. It may be a significant clinical risk factor that deserves routine assessment and intervention.

Understanding the Link Between Loneliness and Diabetes

Loneliness is a subjective feeling of being disconnected from others, while social isolation refers to an objective lack of social contact. Although the two concepts differ, both have been associated with poorer health outcomes across a range of chronic conditions, including diabetes.

Recent studies suggest that people with diabetes who experience loneliness are more likely to report lower quality of life, higher rates of depression, and increased difficulty managing their condition. Furthermore, loneliness can reduce motivation to engage in healthy behaviours that support blood glucose control.

Researchers have found that social connection often serves as a protective factor. Family members, friends, caregivers, and support groups can encourage medication adherence, healthier eating patterns, and regular physical activity. In contrast, individuals who lack these support systems may struggle to maintain consistent self-care routines.

Moreover, loneliness may contribute to delayed healthcare seeking. Patients who feel disconnected from others are sometimes less likely to attend medical appointments or engage with healthcare providers. Consequently, opportunities for early intervention and preventive care may be missed.

How Social Isolation Affects Diabetes Management

Managing diabetes requires daily attention and ongoing decision-making. Patients must monitor glucose levels, follow treatment plans, make dietary choices, and remain physically active. These responsibilities can become overwhelming when individuals lack emotional or practical support.

One of the strongest associations between social isolation and diabetes management involves medication adherence. Patients who feel isolated may be less likely to take medications consistently or refill prescriptions on time. Additionally, loneliness is often linked to lower self-efficacy, making it harder for individuals to feel confident in managing their condition.

Physical activity also tends to decline among socially isolated individuals. Exercise is frequently more enjoyable and sustainable when performed with others. Without social encouragement, many patients become less active, which can negatively affect glycaemic control and cardiovascular health.

Mental health represents another important consideration. Depression and anxiety occur more frequently among people experiencing loneliness, and both conditions are known to complicate diabetes management. In addition, feelings of loneliness may contribute to diabetes distress, which can make daily self-care feel more difficult.

Healthcare utilization patterns are affected as well. Studies have shown that socially isolated patients may experience higher rates of emergency department visits and hospitalizations. Therefore, identifying loneliness early may help reduce preventable healthcare costs while improving patient outcomes.

The Biological Impact of Loneliness on Metabolic Health

The relationship between social connection and metabolic health extends beyond behaviour. Emerging evidence suggests that social isolation may directly influence physiological processes involved in diabetes outcomes.

Chronic loneliness can activate the body’s stress response system. Elevated levels of stress hormones, particularly cortisol, may contribute to insulin resistance and impaired glucose regulation. Over time, these biological changes can make diabetes management more challenging.

Additionally, loneliness has been associated with increased inflammation. Researchers have identified links between social isolation and higher levels of inflammatory markers, which may contribute to both diabetes progression and cardiovascular complications.

Sleep disturbances also appear to play a role. Individuals experiencing loneliness often report poorer sleep quality and shorter sleep duration. Since sleep is closely connected to glucose metabolism, disrupted sleep patterns can further complicate diabetes control.

Although researchers continue to investigate the underlying mechanisms, the growing body of evidence suggests that social relationships can influence health in ways that extend far beyond emotional well-being.

What Healthcare Systems Are Doing to Address Loneliness

As awareness grows, healthcare organizations are beginning to incorporate social health into routine care. Many experts now view loneliness as a social determinant of health that warrants systematic screening.

Some healthcare systems have introduced questionnaires designed to identify patients at risk for social isolation. Once identified, patients may be referred to community resources, support groups, peer mentoring programs, or social prescribing initiatives.

Digital health technologies are also playing an important role. Virtual support communities, telehealth visits, and online diabetes education programs can help patients maintain meaningful connections, especially when geographic or mobility barriers exist.

Healthcare providers are increasingly encouraged to ask patients about their social support networks during routine visits. While addressing loneliness may not replace traditional diabetes treatments, it can complement existing care plans and improve patient engagement.

Organizations such as the American Diabetes Association and the Centers for Disease Control and Prevention continue to emphasize the importance of psychosocial factors in diabetes care. Likewise, patients seeking additional support may benefit from professional guidance through resources such as Healthcare.pro and diabetes-focused educational platforms like Diabetes In Control.

Conclusion

The growing evidence linking loneliness and diabetes highlights an important shift in how clinicians approach chronic disease management. While blood glucose levels, medications, and lifestyle interventions remain essential, social connection is increasingly recognized as a factor that influences health outcomes.

Loneliness can affect medication adherence, physical activity, mental health, and healthcare utilization. Furthermore, emerging research suggests that social isolation may directly impact biological pathways involved in glucose regulation and inflammation. As healthcare systems continue to integrate social health assessments into routine care, addressing loneliness may become an important component of comprehensive diabetes management.

FAQs

Can loneliness increase the risk of developing diabetes?

Research suggests that chronic loneliness and social isolation may contribute to risk factors such as stress, inflammation, and unhealthy lifestyle behaviours that can increase diabetes risk.

How does loneliness affect diabetes management?

Loneliness may reduce medication adherence, decrease physical activity, worsen mental health, and make it more difficult for patients to maintain self-care routines.

Is social isolation different from loneliness?

Yes. Social isolation refers to having limited social contact, while loneliness is the subjective feeling of being disconnected from others.

Can support groups help people with diabetes?

Many studies indicate that support groups can improve motivation, self-management skills, emotional well-being, and treatment adherence.

Should healthcare providers screen for loneliness?

Many experts now recommend screening for loneliness and social isolation because these factors can significantly influence chronic disease outcomes.

This content is not medical advice. For any health issues, always consult a healthcare professional. In an emergency, call 911 or your local emergency services.

https://www.diabetesincontrol.com/loneliness-and-diabetes/